The reverse plank is a great alternative to the standard plank. It mostly targets the glutes, hamstrings, and core, while also strengthening the back, arms, and shoulders. The reverse plank is a good strengthening exercise since you have to hold your body weight up while keeping your hips high and body straight.
Many people are unaware that the reverse plank is an effective alternative to the standard plank but it’s a great finisher exercise and hits essentially the same muscles. The great thing is you don’t need any equipment other than your own body weight to provide enough resistance for an effective workout.
In this Exercise
- Target Muscle Group: Gluteus Maximus, hamstrings, core
- Type: Strength
- Mechanics: Isolation
- Equipment: N/A
- Difficulty: Intermediate
- Sit on the floor with legs straight out and place your hands on the floor to support your body weight.
- Lift your butt off the floor and thrust your hips upward so your whole body is in a straight line with arms vertical.
- Hold for at least 20 seconds.
- Return to sitting position.
- Repeat for the desired number of sets.
Variations & Tips
- You can do a reverse plank with your forearms supporting your body weight as an alternative (See the second video for instructions).
- Keep your body in a straight line and don’t sag your hips.
- You can point your fingers in any direction while performing this exercise.
- This exercise strengthens your posterior chain muscles (Glutes, hamstrings, and erector spinae) abs, triceps, and shoulders.
Watch: How to do a high reverse plank
Watch: How to do a reverse plank
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